Vegan marathon meal plan - Sunday
Discover what to eat on the day of the marathon with a vegan meal plan devised by our expert, plus learn how to kick-start recovery once the race is run.
In order to have enough energy for the race and to support your muscles through recovery after, it's important to fuel correctly before start time, during the race and once you cross the finish line. It's crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run.
Check out the London Marathon's training and meal plans. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.
This is day seven of our week-long vegan marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme.
Sunday training:
Gentle stretching
Sunday nutrition:
The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.
The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.
Often the biggest mistake here is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.
Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and some protein too, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you.
Breakfast
Orange & raspberry granola
Or try Mexican beans & avocado on toast
While these are both great options, remember to choose a breakfast that you have tried before a race in the past and works well for you.
Snack (during the race)
Water and easily digested carbohydrates from sports drinks, gels or vegan jellied sweets are best – aim for something each hour.
Post-race recovery snack (within 30 mins)
Creamy mango & coconut smoothie
This tropical shake with creamy coconut yogurt, mango and passion fruit is dairy- and soya-free.
Post-race recovery meal/Lunch
Falafel burgers
Pack these healthy, vegan patties into pitta bread and tuck in!
Dinner
Vegan shepherd's pie
These comforting, veg-packed pies are topped with crispy potatoes – a real treat.
Evening snack (optional)
Vegan cherry & almond brownies
These deeply decadent chocolate squares are a moreish vegan bake.
Go back to the week-long vegan marathon meal plan.
Not vegan? Try our basic, vegetarian and gluten-free marathon meal plans.
Find more expert advice and answers to your training questions in our marathon hub.
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Comments, questions and tips
